Following Part 1, Part 2 contains the flat stomach exercise routine for the first 4 - 8 weeks.

1) Buy Proper Training Equipment.

To start with, buy some decent running shoes and get yourself one or two skipping ropes.  Also buy yourself an alarm clock or a stopwatch to record the elapsed times.

2) Always Warm Up and Cool Down.

Before doing the exercises below, you must always warm up first.  We recommend light skipping and light jogging as warm ups.  Do light stretches of all major joins and body parts.  After warming up, you should break into a light sweat and breathing a little faster. 

3) Skip for 30 minutes for 6 Days a Week.

Rest on the 7th day.  It does not matter what time of the day you skip, as long as you skip for 30 minutes. Having said that, some people choose to exercise at certain times of the day like the mornings.  That is fine also.

You also don't even have to skip the whole 30 minutes.  You can break it down to 5 minutes skipping, then 5 minutes rest.  Do this until you have done 30 minutes of skipping.  The time you rest also matters.  Do not rest for more than 10minutes if you are only skipping 1 minute.  You need to keep your heart rate working at least 80% of the maximum rate.  Don't rest until you are breathing normally before starting the next set.

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4) Run for 30 minutes 6 Days a week. 

Rest on the 7th day.  Depending on your level of fitness, if you can only jog, or walk, then jog or walk for the time allocated.  Aim at elevating your heartbeat to be around 80% of your maximum.  The activity should be intensive enough to make you breath hard but if you are gasping for air, then slow down.  You are doing too much for your level of fitness.

5) For 3 alternate days a week, perform the following Exercises :-

Make sure that you are fully warmed up before you start the exercises. 

WEEK 1 - 3:

- 3 sets of 20 crunches.  Do them very slowly.  Count to at least 2 - 3 seconds when you curl up and 2 - 3 seconds curling back down.  At the top of the curl, contract your stomach hard by tensing all the abdominal muscles.  Keep a good form and try not to hurt yourself.

- 3 sets of 40 side bends.  Bend down to each side as far as you can go.

- 3 sets of 100 twists using a stick or pole.

- 3 sets of 20 back curls, lying on your stomach.  This will develop your back as it is important that while you are developing your stomach muscles, your back muscles should also be developed.

WEEK 4:

- 4 sets of 20 crunches.  Do them with good form, as instructed above.

- 4 sets of 40 side bends.  Bend down to each side as far as you can go.

- 4 sets of 100 twists using a stick or pole.

- 4 sets of 20 back curls, lying on your stomach. 

- 2 sets of 20 V Sits

- 2 sets of 20 Reverse Crunches

WEEK 5 - 6:

- 5 sets of 20 crunches.  Do them with good form, as instructed above.

- 5 sets of 40 side bends.  Bend down to each side as far as you can go.

- 5 sets of 100 twists using a stick or pole.

- 5 sets of 20 back curls, lying on your stomach. 

- 3 sets of 20 V Sits

- 3 sets of 20 Reverse Crunches

WEEK 7 - 8:

- 5 sets of 20 crunches.  Do them with good form, as instructed above.

- 5 sets of 40 side bends.  Bend down to each side as far as you can go.

- 5 sets of 100 twists using a stick or pole.

- 5 sets of 20 back curls, lying on your stomach. 

- 5 sets of 20 V Sits

- 5 sets of 20 Reverse Crunches

 

VERY IMPORTANT: DO NOT PUSH YOURSELF TOO HARD !  IF YOU FEEL ANY UNUSUAL INTENSE PAIN, STOP IMMEDIATELY AND GET MEDICAL HELP RIGHT AWAY!

6) Change Your Diet.

Always eat your breakfast - milk, brown bread, porridge, oatmeals, eggs and bacons (without the fat) and so forth.  Never start your day without it. 

Cut out all the sugary food, all the junk the food, all the oily foods that you have been eating before now. 

Eat more vegetables and fruit.  Eat mainly lean meat.  Break down your meals into 6 smaller meals per day and try not to snack outside meal times.

If you must snack, opt for vegetables instead of anything fat or high in carbohydrate.

Reduce your intake of coffee, alcohol and caffeine drinks.  They do nothing but make you dehydrated.  Substitute coffee and alchohol with juice.  Drink water regularly throughout the day to keep yourself hydrated. 

If you find it hard to cut out the unhealthy food, then do it gradually in a series of steps.  Start by reducing your intake of those foods.

7) Sleep at least 8 Hours a Night. 

Very important.  Even if you do the first 6 things well, if you fail to sleep well, then your training will not work.

That's it. If you do everything I have told you above, you will be making progress in no time.  Stick to the programme above for about 3 to 4 weeks.

 

If you have done Part 2 successfully and wants to progress to Part 3 then go to Flat Stomach Exercise Part 3.